Jude Vereyken: Feeling a bit gray?
It certainly has been gray outside for lots and lots of days in a row. I find myself asking what the heck that thing is outside my window when the sun has made any appearance at all of late. It sure has been a rare sighting!
Grand Rapids shows up as number four for cloudiest major U.S. cities, according to Current Results.com.
In my experience, there seems to be a line once you hit the east side of Zeeland as far as lake-effect weather. It can be cloudy here and perfectly sunny on the other side of that line, too! This leads me to suspect that Holland could show up even higher on that cloudiest city list than Grand Rapids does.
With all those gray skies outside it can start to feel pretty gray inside, too. That is a challenge for many of us. Seasonal Affective Disorder (SAD) is a real phenomenon. It can create an interference into our daily functioning, be overwhelming and depressing.
According to the WebMD, “People with SAD typically sleep much more than usual and crave carbohydrates. They also have many of the normal warning signs of depression including: feeling sad, cranky, or hopeless; less energy; trouble concentrating; fatigue; greater appetite; more desire to be alone; thoughts of suicide; weight gain.”
Does this sound familiar? There are several things you can do to help yourself if you notice that the winter gray skies are affecting you:
First off if you are having suicidal thoughts please do consult with your family doctor, call 988 or 911 or go to the nearest emergency room for help.
Believe it or not the light outside even on a cloudy day is brighter in the way that our brain needs to function well than the typical light inside our homes and offices. So, put on some warm clothes and head outside for a nice walk — even 10-15 minutes can improve your mood.
Getting regular exercise, eating well balanced meals, getting good and enough sleep and staying connected with others can help, too.
There are theories that less sunlight during the fall and winter months leads to our brain making less serotonin which is a chemical linked to our brain’s pathways that regulate mood. So, don’t be afraid to bring this up with your doctor because there are medications to help treat it.
Finding a therapist to talk with is a helpful tool as well. Learning coping tools and having a good listening ear can bring some peace of mind.
There is research that links this seasonal depression with the hormone melatonin our body creates. Light affects our brains biological clock that regulates our circadian rhythms one of which is our sleep-wake cycle. It is tied to the cycle of day and night. Both natural and “full-spectrum” light can help maintain this cycle. Many people find that sitting with a special light that emits 10,000 lux (and filters out the ultraviolet rays) typically first thing in the morning during the winter months for about 20 minutes helps. These have become very affordable over time. If you look up “light box therapy” on Amazon for instance you will find many options at several price points to consider. Make certain if you purchase one it emits 10,000 lux — the magic number needed.
Do know that you are in good company if you think SAD affects you. About 10 million of us experience it! The good news is that you are not alone. The grayness you feel is real. It’s really ok to talk about it and reach out for some support and help.
Importantly please do something to take good care of yourself today! Those darn gray skies aren’t going to be turning spring time blue any time soon.
— Jude Vereyken, LMSW, CAADC, ACSW, is a clinical social worker/owner of JD’s Midlife Tools For Living Practices LLC. Jude can be reached at jude@midlifetoolsforliving.com.
This article originally appeared on The Holland Sentinel: Jude Vereyken: Feeling a bit gray?
